How and Why To Boost Fiber in Your Child’s Diet

First Published October 2020
Updated August 2025

Does your child struggle with constipation? Do they seem to always feel hungry? Try offering more fiber-rich foods including fruits, vegetables and whole grains! Fiber is an essential nutrient that contributes to our health in several ways:

• Fiber takes our bodies longer to digest so it helps us feel fuller for longer. Adding fiber to meals and snacks may lessen your child's requests for food and maintain appropriate portion sizes at meals and snacks.
• Along with adequate hydration and activity, fiber can help with constipation.
• It has been found to help lower blood pressure and cholesterol, therefore, reducing risk of heart disease.
• It helps prevent spike or drops in blood pressure, therefore is important for children with diabetes as well as helping to decrease risk of developing diabetes.

Most Americans do not meet their recommended fiber intake daily. Do you know how much your children need?

The best way to get fiber is to eat whole fruits, vegetables, nuts, beans, lentils and whole grains daily! Fruits and vegetables can be fresh, canned, or frozen; however, processed foods generally have less fiber. For example: a medium sized whole apple with skin has around 4-5 grams of fiber compared to unsweetened applesauce that has about 3-4 grams of fiber and apple juice which contains less than 1 gram.

Refer to the Nutrition Facts label on food packaging to determine the amount of fiber per serving. The % Daily Value (DV) is a good way to determine if a food is high or low in fiber. Foods that contain 5% DV or less per serving are low, Foods that contain 20% DV or more per serving are considered high in fiber.

Here are a few ways to incorporate fiber into everyday meals and snacks:

• Whole grain waffle topped with nut/soy butter and cut up fruit
• Egg frittata with spinach, tomato and onion
• Turkey, lettuce and tomato sandwich on whole wheat bread with a clementine
• Whole grain crackers, with deli turkey or ham, cheese; carrots and ranch and an apple
• Whole wheat pasta, cooked tomatoes, zucchini in spaghetti sauce with a side salad
• Baked chicken with brown rice and stir fry veggies

As you increase your fiber intake, make sure you are also drinking enough water! It is recommended that kids consume around 32 ounces of water and older kids and adults consume up to 64 ounces each day.